When people think about prepping, they usually picture stockpiled food, water filters, and bug out bags. But here’s the truth: if your body breaks down, all the gear in the world won’t save you. In this episode of the Survival Punk Podcast, I dig into the often-overlooked side of preparedness — taking care of your health for a slow collapse.

It’s not about six-pack abs or becoming a bodybuilder. It’s about lowering your risk of medical debt, avoiding preventable diseases, and making sure you can carry your gear, chop wood, or hike to safety when it matters most.

We’ve been sold the idea that you can be “healthy at any size.” Reality check: you can’t. Obesity raises the risk of heart attacks, strokes, diabetes, and early death. On the flip side, being rail-thin with no muscle mass isn’t a winning strategy either. True resilience comes from a balanced body — not too much fat, not too little.

For me, the journey went from 300 pounds at my heaviest down to 175. That weight loss was just the start. Now the focus is on building strength, because muscle mass is one of the best predictors of health in old age.

Adding muscle isn’t just about looking good. Studies show it increases longevity, lowers injury risk, and keeps you functional as you age. Think of muscle like a savings account: the more you build now, the more reserves you’ll have later.

You don’t need to chase single-digit body fat or pro-bodybuilder levels of bulk. In fact, extremes on either end — too fat or too shredded — both hurt your health. Aim for sustainable strength, a bit of definition, and enough endurance to handle real-world challenges.

Forget running endless marathons. If you want fitness that translates to survival, walking and sprinting beat long-distance jogging. Walking burns calories, builds endurance, and is easy on the joints. Sprinting spikes growth hormone and trains your body to move explosively — something far more useful in emergencies than jogging for three hours straight.

Mix both into your week and you’ll build a foundation of practical fitness.

Health isn’t just about weights and workouts. Preventive care matters, too. Get your yearly bloodwork. Check your testosterone, cholesterol, and vitamin levels. Know where you stand before a crisis forces you to find out the hard way.

Insurance also has a role here. My wife’s $100,000 surgery would’ve financially ruined us without insurance. Thanks to out-of-pocket caps, it “only” cost us $5,000. That’s still painful, but survivable. In a collapse, medical systems may break down, but until then, use what exists to avoid life-crushing debt.

Every pound you lose, every muscle you build, every walk you take is a prep. It’s insurance against the most common threats we face: disease, injury, and medical bankruptcy. A strong body is a bug out bag you can never misplace.

Take care of your health today, because survival isn’t just about hoarding supplies. It’s about making sure you live long enough to use them.

Pull Up Bands, Resistance Bands, Pull Up Assistance Bands Set for Men & Women, Exercise Workout Bands for Working Out, Body Stretching, Physical Therapy, Muscle Training

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